Training Log Archive: nmulderIn the 30 days ending Sep 30, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||
Tuesday Sep 30, 2008 #
Road Running (RAC TT) 26:16 [2] 5.0 km (5:15 / km)
shoes: Asics Gel Nimbus 2007
1745 - Slow jog to loosen the legs.
Monday Sep 29, 2008 #
Trail Running (Helderberg Nature Reserve) 58:33 8.2 km (7:08 / km) +442m 5:37 / km
shoes: Salomon 3D Pro black #9
0730 - Went for a run on the trails at Helderberg. The Cape weather was once again iffy. Slight drizzle at the start and finish, but otherwise a lovely temperature. 30m uphill. 7m across and the rest down. Nice paths, but slippery as snot.
Sunday Sep 28, 2008 #
Orienteering race (SA Champs Relay) 16:36 [3] 2.5 km (6:38 / km) +70m 5:49 / km
shoes: V-J Integrator Black/Red
1030 - Lebanon South 1:10'000. 5m. The ROC 1st team had a bad run. Ian led off and missed in the middle section, loosing contact with the 2nd bunch. He then led the 3rd bunch home before Liz went out. She also had a disaster. I think I set out in about 10-11th and brought the team back to 8th. I had a so-so run. Not fast at all and 1 mistake of about 25s. I still think the relays should be longer (3.3 - 4.0km) and use a forking system. Still, lovely to run in the W.Cape forests once again.
Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km) +70m 7:01 / km
shoes: V-J Integrator Black/Red
1100 - Did a warm down lap of another of the relay courses with Nico. Did a stream-of-consciousness exercise with him around the course, pointing out what we should be looking for / thinking about / etc. as we went along. We made 1 small mistake where we didn't aim left enough and were too late in reading the map. Otherwise amazing how a training run only took 20m whilst the race took 16m. It felt a lot tougher than just 20% difference.
Saturday Sep 27, 2008 #
Orienteering race (SA Champs Long) 1:13:46 [5] 10.2 km (7:14 / km) +330m 6:14 / km
shoes: V-J Integrator Black/Red
1000 - Lebanon South 1:10'000. 5m. A good day, but not as great as the middle distance. I had less contact with the map and lost concentration on some of the longer legs. Also found that I wasn't reading inside the circle as the previous day. Some problems with the map as well, especially in the NE corner. I had a fair start, and a good middle section. We had one rocky hillside region that my feet didn't enjoy, but otherwise not too many mistakes. Maybe 2 controls of 15 - 30s each. Finished 1st with Richard Lange at +4:37 and Alex +4:41.
Friday Sep 26, 2008 #
Event: South African Championships
Orienteering race (SA Champs Middle) 33:39 [5] 5.1 km (6:36 / km) +130m 5:51 / km
shoes: V-J Integrator Black/Red
1500 - Lebanon South. 1:10'000 5m. One of my best runs ever. I went hard from the start, made a small 25s error on #1 as I adjusted to the overmapping of green vegetation, then had an almost flawless run at high speed to the finish. Only 1 other 15s loss when I was slightly off to the right on a control. Nice forest with good detail. Really enjoyed this. Finished 1st with Alex (M20) +2:34 behind. Next M21 was Garry Morrisson at +6:41.
Thursday Sep 25, 2008 #
Note
Have finally updated my training diary from the Regional Selections round of Land Rover G4. Here.
Wednesday Sep 24, 2008 #
Mountain Biking (Braamfontein Spruit) 3:37:10 [3] 68.29 km (18.9 kph)
shoes: Specialized Epic Comp 2006
To Alberts Farm, Emmarentia, loop through Delta and then down the Braamfontein Spruit to the highway. Over the bridge into Paulshof and back up the spruit. The Spruit's in beautiful condition at the moment. First ride down there in almost 2 years, so great to see what the clubs have done with bridge building, etc. Av 18.8 Mx 44.7
Tuesday Sep 23, 2008 #
Gym (Virgin Active) 1:10:00 [3]
0650 - Back to gym.
Monday Sep 22, 2008 #
Note
Got to see the 2009 Specialized product range at the official launch. Oooooo!
Sunday Sep 21, 2008 #
Orienteering race (Hedianga) 50:58 [4] *** 4.69 km (10:52 / km) +220m 8:48 / km
spiked:11/23c shoes: Salomon 3D Pro black #9
0924 - Colour-coded event at Hedianga. 1:5'000 and 5m contours. Had a poor run with too many mistakes, mainly close to the circle, but also witth route choices. Felt a bit out of touch, even though the pace was reasonably high for this terrain. Jeremy finished 2nd about 50s behind and Nico 3rd.
Orienteering (Hedianga) 48:21 [2] 3.97 km (12:11 / km)
shoes: Salomon 3D Pro black #9
1030 - Jogged around the blue course as a warm down and for extra distance / time. Nice course with not too many similar controls to brown. Could review some of my earlier route choices and mistakes.
Saturday Sep 20, 2008 #
Note
Helped organise the Salomon Trail Run at Smuts House in Irene. Wanted to get a run in as well, but just no time.
Friday Sep 19, 2008 #
Note
Shucks. I haven't made it into the national round for the Landrover G4 Challenge. Am disappointed, but will have to get over it.
Thursday Sep 18, 2008 #
Road Running 32:37 [3] 6.06 km (5:23 / km)
shoes: Asics Gel Nimbus 2007
0700 - A quick run around the airport suburbs in Helsinki. Even though it was tar, it was mostly on the cycle and pedestrian paths which was enjoyable. Nice to finally get time to go for a run as well.
Monday Sep 15, 2008 #
Note
Took the ferry back to Finland.
Saturday Sep 13, 2008 #
Orienteering race (8th World Rogaining Champ) 23:31:12 [3] *** 121.0 km (11:40 / km) +1188m 11:07 / km
shoes: Salomon 3D Pro yellow #10
1200 - Competed in the 8th World Rogaining Champs in Estonia with Liz. Superb, beautiful area in the south of the country. Lots of mixed forest, too much marsh, but nice and enjoyable nav. It was bitterly cold. Max was 7.5'C and it dipped below freezing in places. We finished 51st, and 14th in Mixed Open with 223 points. We started well (apart from 2 or 3 wobbles getting used to the map) during the 1st day, but slowed down overnight. No sleep. Very slow just after sunrise and we decided to make a bee-line for the finish. No controls punched in the last 3.5 hours, so a bit disappointed that we didn't have more points in the end. Our Plan A, which would have required another 1.5hrs was possible, and could have placed us as high as 3rd / 4th in the Mixed Open. Still a great experience.
Friday Sep 12, 2008 #
Note
From Finland (5'C) to Estonia (10'C). Still bloody cold. Almost had a problem when our ferry was cancelled due to high seas the night before. Luckily they rebooked us on another line.
Thursday Sep 11, 2008 #
Note
From Switzerland (21'C) to Finland (5'C). Ouch!
Wednesday Sep 10, 2008 #
Mountain Biking 1:04:45 18.67 km (17.3 kph) +589m
0915 - Took my father's 2nd bike and rode up to Engelstockweid, then Mostelberg, Sattel and back to Sonnenberg. Good hill training up to Engelstock in 32.5 minutes.
Hiking 2:25:00 [1] 9.0 km (16:07 / km)
shoes: Salomon 3D Pro yellow #10
1400 - Mountain hike from Igerberegg to Spitstock and back.
Tuesday Sep 9, 2008 #
Trail Running (Schutt - Goldau) 23:28 4.31 km (5:27 / km)
shoes: Salomon 3D Pro yellow #10
1730 - A fast run in the forest near Goldau in Switzerland. Lovely trail running terrain, narrow rocky track in places.
Trail Running warm up/down 10:00 [1] 1.27 km (7:52 / km)
shoes: Salomon 3D Pro yellow #10
Monday Sep 8, 2008 #
Road Running 24:21 [3] 4.72 km (5:10 / km)
shoes: Asics Gel Nimbus 2007
0700 - Short, quick run through Berario and Fairland.
Note
Flew to Switzerland. Will fly onto Finland and Estonia later in the week for the 8th World Rogaining Champs. Will be competing with my mother in the mixed open category.
Sunday Sep 7, 2008 #
Note
Flew back to Joburg. Spectacular scenary with all the flowers in full bloom in the Karoo and heavy snow cover on the Hex River and Boland mountains.
Saturday Sep 6, 2008 #
Note
Competed in the first regional selection round of the Land Rover G4 Challenge, which took place near Prince Albert in the Western Cape. An incredible experience. Wow. It'll be a few days before I get to write a full report and log for what we did. However, I managed to finish Top 3, which gives me a pretty good chance of making it into the national selections in one month time. It all depends on the results in the remaining 3 rounds, so I'm holding thumbs.
Orienteering race (Land Rover G4 Challenge) 30:35 [5] *** 3.9 km (7:51 / km)
shoes: Salomon 3D Pro black #9
0735 - Task 1 of 8 rotations for the day. You moved around in teams of 3 or 4 between each rotation, driving between the various tasks. However, all tasks were still independent. First up for us was a map orienteering course. Interval starts, fairly good satellite map with roads, fences and contours superimposed. Beautiful terrain in the middle of the Karoo. Almost world class. Unfortunately too far removed from anywhere to ever have an orienteering event here! Good planning by John Collins as well (hint to John... start up an O' club!). Had the fastest time for the day.
Paddling race (Land Rover G4 Challenge) 5:19 [5] 0.3 km (17:43 / km)
0920 - Flat water kayaking in a gorge in a white-water plastic boat. 30s time penalties if you touched any canyon walls when going around a 5-fingered course. Tight fit, but I managed to avoid any penalties. Did a few 360's by mistake as those boats are a mission. Never quite got the hang of them. I probably did reasonably well, but don't know my final position.
Rope Work race (Land Rover G4 Challenge) 5:23 [5] 0.03 km (2:59:27 / km) +30m 29:54 / km
1007 - Jumaring and Abseiling! This was superb. Had to jumar up a 30m rope as fast as possible, collecting up to 20 flags on the way up. At some had to turn around and abseil down before the 6 min time limit expired. I got to 17 before I chickened out. Got down with 37s still to spare! Could easily have got 18th flag, which would have given me 1st for the day. Instead finished 2nd. Very tough, but very enjoyable.
Paddling race (Land Rover G4 Challenge) 34:42 [5] 1.5 km (23:08 / km)
1124 - Paddle Rogaining! Mass start in your group of 4, with 10 CPs located around a dam. Paddling in the plastics again, with a 40m time limit. I got all well inside the time, but struggled to locate 2, including 1 underwater. Luckily with the mass start, I had team mates who helped me search. Time must put me quite high up the leader board, but once again, don't know exactly where.
Mountain Biking race 30:56 [5] 7.3 km (14.2 kph)
1237 - MTB Rallying! We were each given one of the Land Rover bikes and set off at 2m intervals on a rally course. We had our rally instruction book in 1 hand, and a flag on a flag pole in the other. This was for the ostriches. Great course, including a water crossing, some superb Karoo jeep track and a monster uphill. The flag was used excessively, waving them frenetically at some of the male ostriches (wrong time of year) who were feeling a bit too agressive. Earlier in the day we'd watched a competitor on an earlier round getting kicked off the bike by one! I had a good ride, but rode past 1 cp on the route by 70m. Had to return to it and lost about 90s. Pity, as I think that would have given me a win. Was probably about 2nd instead.
Orienteering race (Land Rover G4 Challenge) 28:08 [5] 2.1 km (13:24 / km)
shoes: Salomon 3D Pro black #9
1358 - Compass orienteering (without a map!). We had to locate 4 cps using compass bearing and distance judgement in some good karoo bush. I got to my 1st cp quite soon, but then had a crisis of confidence. Had trouble deciding which CP I had found and thus on what bearing I should go next. Stood still for about 8 min when there was a 30m time limit. Took a guess (turned out to be right) and headed off. However, I was unable to find the 2nd, so moved off to the 3rd. With 20m down, still only had 1 cp, so things were looking bad. Then had a bit of luck and found #3. That meant I was able to work out where # 2 had been, but had to leave it as time was running out. Went for #4 and found it immediately instead before going for the finish. This was probably a bad round as I know that quite a few guys got all 4.
Orienteering race (Land Rover G4 Challenge) 32:38 [5] 4.25 km (7:41 / km)
shoes: Salomon 3D Pro black #9
1500 - GPS Rogaining! Great fun, needing to find any or all 10 cps using a GPS only. The CP points were already plugged in. I've never used one properly, so the first 3 controls were a bit haphazzard as I figured out how to use the thing most effectively. Thereafter things started going smoother. The terrain was very bushy, and very sandy. We were actually running on sand dunes most of the time. This sapped me and as it was now late in the day I was quite slow. Finished with no more problems. Only placed 5th, but at only 1min behind the winner. Two of the other group rotations ran as teams, which I was unable to do as the other guys in my team weren't strong runners. They also had earlier runs, which gave them an advantage... damn... but I suppose I had the same advantage elsewhere.
Note
1600 - The final rotation was Land Rover driving in a Karoo river bed. Once again lots of fun. I was paired up with Ina Van Tonder from my group which worked quite well. I think I did quite well, but who knows.
Note
We also did a diary camera talk in the evening... for points.
Friday Sep 5, 2008 #
Note
Flying down to Cape Town for the Landrover G4 Regional selections. Hope to make National selections next month.
Trail Running race (Land Rover G4 Challenge) 19:51 [5] 4.0 km (4:58 / km)
shoes: Salomon 3D Pro black #9
1800 - The first test in the G4 was a mass trail run. 20 guys biltzing a 4km course. I finished about 10th. Fastest guys were running about 4 min/km. Oh, and it was done in the dark with just a Petzl headlamp to light your way!
Mountain Biking race (Land Rover G4 Challenge) 18:00 [5] 4.4 km (14.7 kph)
2020 - MTB Eliminations! 400m round a banked quad track for 5 laps, with devil-take-the-hindmost on each lap. Managed to always avoid being last each lap and progressed through the heats and semis into the final. Unfortunately I was first out in the finals (5 guys). Very happy with the result, but could have gone 1 lap further!
Note
2200 - Team exercise where we needed to build a rope / pole structure to get a snack bar off a pole in the middle of a farm dam. Usual rules apply, i.e. no getting yourselves or your equipment wet. We did okay, but were just a bit slow, having to retie some knots. We finished 3rd (out of 3), but only by a short distance.
Wednesday Sep 3, 2008 #
Road Running 28:04 [3] 5.05 km (5:33 / km)
shoes: Asics Gel Nimbus 2007
1745 - Run through Berario.
Tuesday Sep 2, 2008 #
Mountain Biking 1:27:46 [3] 26.13 km (17.9 kph)
shoes: Specialized Epic Comp 2006
0720 - Rode over Northcliff Hill (Hearn), then Alberts Farm, Emmarentia and back via the scout hall. It's 2-Sep and there is still ice on the ground in places! Av 17.8 Mx 47.9
Road Running 29:34 [3] 5.5 km (5:23 / km)
shoes: Asics Gel Nimbus 2007
1745 - Short run to stretch the legs through Berario and Fairland.
Monday Sep 1, 2008 #
Gym (Virgin Active) 1:20:00 [3]
0645 - Have started increasing weight level a bit.